P90x

On one of our cross-training nights, Oyler showed us the first set of plyometric exercises in the P90x video. This got me thinking... (1) what is P90x? and (2) what are the other exercises? To answer the first question, P90x is home fitness program (12 workouts + nutrition guide) created by Tony Horton. I had assumed the P was for plyometrics (because that's what we did), and 90 was the length of the workout (in minutes or exercises), and then x was to indicate that you should make the workouts a "habit", but I was wrong. After looking through their website, I have no idea what the P or the x stand for... the 90 is the number of days needed to "transform" your body (6 days a week, 60min a session).

The 12 workouts (with a brief video excerpt) are described here. They work on both upper and lower body strength, as well as flexibility. No fancy equipment is required, just a TV with ~6ft x 6ft area to work out in, some dumbbells or resistance bands, and a chin-up bar. How can something so simple produce such dramatic results? Two words-- muscle confusion. Ok, now this is where I'd normally stop reading and chalk the whole thing up to another ASoTV gimmick, but you actually do have to exercise for 60min, so I decided to actually read about muscle confusion. As it turns out, Tony Horton just renamed a well-known training phenomenon... if you don't change up your routine, you'll likely stagnate (like doing the same thing over and over and expecting different results). So, even though I still have no idea why it's called P90x, it doesn't seem like a bad way to be more organized about cross/strength-training!

The 6 F's of Running

1. Foundation (aerobic base training)
2. Fast (anaerobic speed training)
3. Functional fitness (strength training)
4. Form
5. Flexibility

...and, ummmm, FUNfetti!

Hamstrings and Glutes

I know very few runner's who don't suffer from tight hamstrings, so check out this video from Competitor.com for a good way to stretch your hamstring:



However, one interesting thing to note, hamstring tightness may not be the result of a lack of flexibility, but rather using your hamstrings when you shouldn't. Dr. Patel noticed that many runners who complain of tight hamstrings have "gluteal amnesia", which arises from tight hip flexors. Luckily, our good friends at Competitor.com also covered this (video 1; video 2; video 3), as well as a way to improve power and strength through the glutes.

9 Ladies Dancing

Ballerinas are flexible... so what stretches do they do that runners don't? To begin with, they do actually stretch and not just talk about how they should (I always have such good intentions, but the only time I actually stretch is when I go to yoga). For some "beginning ballet stretches" check out this site... never thought about having to stretch my torso before! Being that I am impatient, I honestly can't see myself spending this much time stretching... so to save time, here are some basic leg stretches for ballerinas. But, do we even really need to stretch (please say no please say no)? Well... yeah... just make sure you're warmed up and practice dynamic stretching whenever possible.